Grilled chicken salad with buttermilk dressing - Mayo Clinic

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Grilled chicken salad with buttermilk dressing

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Buttermilk is made by adding special bacteria to fat-free or low-fat milk.

Number of servings

Serves 4 Healthy carb

Ingredients

For the dressing

1/3 cup fat-free mayonnaise 1/4 cup low-fat buttermilk 2 finely chopped tablespoons fresh dill 1 teaspoon minced garlic Cracked black pepper, to taste

For the salad

4 boneless, skinless chicken breasts (4 ounces each) 2 teaspoons extra-virgin olive oil 8 cups torn salad greens 1 red bell pepper, sliced 1/2 sweet onion, sliced

Directions

In a small bowl, combine the mayonnaise, buttermilk, dill, garlic and black pepper. Whisk until smooth. Cover and refrigerate until needed. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Brush the chicken breasts with olive oil. Grill or broil until browned and just cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips. In a large bowl, combine the salad greens, bell pepper, onion and most of the dressing. Toss to mix well. Transfer the salad to individual plates. Add the sliced chicken and drizzle with the remaining dressing. Serve immediately.

Nutritional analysis per serving

Serving size 2 cups salad and 3 ounces grilled chicken

Cholesterol 84 mgCalories 222Sodium 264 mgTotal fat 6 gTotal carbohydrate 14 gSaturated fat 1 gDietary fiber 3 gTrans fat TraceAdded sugars 0 gMonounsaturated fat 3 gProtein 28 gTotal sugars 8 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Vegetables 3 Fats 1

DASH Eating Plan Servings

Meats, poultry and fish 3 Vegetables 3 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Diabetes Meal Plan Choices

Meat and meat substitutes 3 Nonstarchy vegetables 3 Fats 1 ShareTweet Feb. 06, 2020

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